GymPlan AIBarbell Shrug
Barbell Shrug is a beginner isolation barbell exercise that mainly works your traps.
💪 Traps🏋️ Barbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the barbell shrug
- Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
- Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Muscles worked
Primary: Traps
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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What muscles does the barbell shrug work?
It mainly works your traps.
How many sets and reps of barbell shrug should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the barbell shrug good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.